Although needed by the body, consuming too much salt or sodium can actually increase blood pressure. Come on, limit salt intake with a salt diet. Did you know that salt is hidden in various foods? Salt or sodium exists naturally in most foods, ranging from table salt, milk, beets, celery, to monosodium glutamate (MSG) food products, baking soda, sauce, and soy sauce. Frozen foods, processed snacks, processed meat, canned soup, cheese, cereals, and the bread also contain salt. And there is one type of food that is very popular but very high in salt, namely fast food.
Benefits and Dangers of Salt
Salt contains sodium, a substance that the body needs. Its function is to control blood pressure and volume, maintain fluid levels in the body, and help work muscles and nerves (sending nerve impulses from the brain throughout the body). However, if consumed in excess, it will increase the risk of high blood pressure (hypertension), which ultimately leads to stroke or heart disease.
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| Salt Diet To Avoid Stroke and Heart Disease |
If the body has excess salt, the kidneys release more water to increase the volume of blood pumped out of the heart. This makes the heart have to work harder to supply fresh blood to the body. In addition, high salt levels in the body can also cause fluid buildup in the body in patients with congestive heart failure, liver cirrhosis, kidney disease, and disrupt normal nerve function. By doing the right salt diet, you can avoid the dangers of salt that can endanger yourself and your family.
Salt Diet, Here's How
If every food we consume contains salt, imagine how high the salt stacks in the body. Even though the maximum amount of salt that is recommended to enter the body every day is only 6 grams. This amount is recommended for children aged 11 years to adults. Of course the smaller the age of the child, the less salt intake that can enter the body.
Therefore, let's reduce salt intake by following the salt diet:
- Reduce salt consumption while cooking.
- If you buy processed foods, it is advisable to read labels and choose those with low sodium or sodium content. Food is very low in sodium, the content is less than 35 mg/serving, while low sodium 140 mg/serving.
- Consume more fresh foods such as vegetables and fresh fruits. Why? Because the amount of natural salt is low. Also, choose fresh meat rather than processed meats like bacon or sausages.
- When cooking, use ingredients such as pepper, garlic, ginger, chili, lime, fennel, tomatoes, paprika, oregano, celery as a spice instead of salt.
- If you eat in a restaurant, ask that the amount of salt and various sauces be reduced.
- Limit the use of seasonings or sodium-containing sauces such as soy sauce, salad sauce, tomato sauce, mustard, etc.
Although intake is reduced by running a salt diet, do not let the body lack or even get no salt at all. If the blood salt level is too low, you can get hyponatremia with symptoms such as changes in mental conditions, headaches, nausea, vomiting, fatigue, and muscle spasms.
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